F3 Knoxville

Tag: Aladdin

Monday AM @ The Equalizer – 8/2/21

THE SCENE: pleasantly a few degrees cooler than normal with a clear sky
F3 WELCOME & DISCLAIMER

Brother Ribbed has authorized the use of mouth to mouth resuscitation in response to any and all emergencies

WARM-O-RAMA:
Twisters; Cherry Pickers (hold the last one and walk hands from center, to right, and then to left before raising back up); baby arm circles front and back; Michael Phelps / This & That; Rockettes; Motivators; Mosey to the Playground

THA-THANG:

EV1 – PAX broken up into 2 groups.  The first group repeated a combination of shoulder taps and alternating single leg lifts while the second group ran to the Flagpole to complete 10 body builders.  Each group completed 2 sets of each exercise and then moved to the Bathhouse for EV2.

EV2 – One group completed AMRAP on “Hanging Imperials” (hang from pullup bar while alternating front knee raises) while the other group ran to the Pavilon picnic tables for 10 Derkins.  Each group completed 3 sets of each exercise and then moved to the Picnic for EV3

EV3 – One group held an elbow plank while the other group ran around Stonehenge and back.  PAX were reminded to push the running pace to relieve those who were holding planks, and in turn to hold the planks out of respect for those who were pushing the pace for them.  Each group completed 4 sets of each exercise and moved to the Rock Pile for EV4

EV4 – Rock PT – PAX were encouraged to select a heavy rock, and complete 2 sets of each of the following: bicep 21’s (7 low to mid, 7 mid to high, 7 full), triceps extensions, and lying chest press.  Moved back to AO once complete.

MARY:
Held squat for 45 seconds
COUNT-OFF & NAME-O-RAMA
8 men
CIRCLE OF TRUST/BOM:
Ephesians 2:19-22 – Consequently, you are no longer foreigners and aliens, but fellow citizens with God’s people and members of God’s household, built on the foundation of the apostles and prophets, with Christ Jesus himself as the chief cornerstone.  In him the whole building is joined together and rises to become a holy temple in the Lord.  And in him you too are being built together to become a dwelling in which God lives by his spirit.

God is constantly pursuing us in an effort to draw nearer, and for the purpose of building us into the version of ourselves that is most useful to his kingdom.  Recognize that you are where you are, and with who you are with for a reason.  Take time to pray, read, and listen so that God can guide you to where he wants you to be and know that where God guides God provides.
MOLESKIN:
Ephesians 2:19-22
ANNOUNCEMENTS:
Dad Camp, CSAUP, Hardship Hill all coming up

Need to see some new faces and reach out to connect with some older ones who haven’t been around

Over the Wall and Back Again

THE SCENE: Clear, nice,

F3 WELCOME & DISCLAIMER Check & Check

WARM-O-RAMA:

SSH IC x25

Arm Circles IC x10 each way

Cherry Pickers IC x5 

Tempo Squats x10 

THA-THANG:

Grab a CMU and head to the Skatepark for some Dora-time

  • Round 1- partner begins exercises while the other runs to the wall, jumps over, runs along the wall, does a burpee at the end, and returns to partner. Rinse and Repeat until exercises are done
    • 25 Blockees
    • 50  Squat Thrusters
    • 75 Presses
    • 100 Rows
  • MID-BEATDOWN AB WORK!
    • 20 LBCs IC
    • 20 Hello Dollies IC 
    • 20 Big Boys on your own
  • Round 2 
    • 100 Merkins
    • 150 Squats
    • 200 Imperial Walkers 
    • 250 SSH
  • MID-BEATDOWN AB WORK! 
    • 20 Flutter Kicks IC
    • 20 “Grab your ankle” On your own

Return to AO 

  • 15 Curls 
  • 15 CMU Merkins
  • 15 Tricep Ext. 
  • Repeat Once

13 Original Colonies Quiz… Helping out a new U.S. History teacher yesterday at school inspired me to test the knowledge of the group

  • Plank position on CMU
  • One at a time, each of the HIMs goes through and says one of the 13 original colonies
    • Correct Answer: 2 Merkins
    • Incorrect Answer: 2 Burpees 
  • Final Talley: 26 Merkins, 2 Burpees 

-FIN-

COUNT-OFF & NAME-O-RAMA

8 HIMs, no FNGs. 

CIRCLE OF TRUST/BOM:

The Kingdom of God is like a treasure found in a field that a person finds and hides again. Out of joy, goes and sells everything he owns and buys the field. The treasure is discovered by accident and we often encounter the treasure of the Gospel without even looking for it. Many times when we see the treasure of the Gospel, we do not always see them as treasures. What if the person had seen the chest in the field and not opened it? Whether out of laziness or indifference. Do we have enough energy to open the treasure chest of God’s Grace? 

ANNOUNCEMENTS:

CSAUP reminder for Aug. 21st. See Slack for details. 

2.0 Workout

THE SCENE: Beautiful day could not ask for better weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata warm up: 4 rounds 30 seconds on 30 seconds off.

  • Squats
  • Merkins
  • BBS
  • SSH

THA-THANG:
Thang 1:

Relay Race

Split PAX and 2.0s into even teams. Give each team an equal number of bricks. put at opposite ends of the court. Each team must do 5 reps of the following expereices befoe they run across and steal bricks. First team with each team emmeber to complete the exercices and has the most bricks wins.

  • SSH
  • Merkins
  • Gas Pumps

Thang 2

Tug of War.

We did two rounds of 2.0 v 2.0 round. Winner had 1/2 age burpees, not winners had to bearcrawl up and back for set distance. All HIM’s did the reward with their 2.0

HIM v HIM- one round. Same penalty for winner and loser but 10 burpees and bear crawl the same

Dad’s + 2.0 V Dad’s + 2.0

This was a lot of fun! The 2.0’s really enjoyed getting to compete with their dads.

Thang 3

2.0’s v Dads race- end to end of grindstone

Dads Berrine, 2.0’s run.

The 2.0’s gave the dads everything we could take and beat the dads. They had some real burners!

 

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Espy left everyone with a great message. Life is full of challenges, even when things look scary or hard, if your not afraid of them and work hard and are dedicated you can be successful.
MOLESKIN:
ANNOUNCEMENTS:
We look forward to the next 2.0 work out to come next month.

Fast mosey

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

run to shed, SSH, Merkin, cherry picker

THA-THANG:

workout as a group, first one finished frees everybody to fast mosey to next exercise. Everyone worked as hard as they could but we all stayed together.

100 dips

90 merkins

80 LBC

70 squat

60 dry docks

50 imperial walkers

40 iron Mike

30 pull or chin ups

20 reverse crunches toes downhill

10 burpees

Then reversed and added 10 reps

MARY:
Some running and some core work

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST:

Christians should be defined by our faith and our actions, not politics party. I’d recommend reading the Bill Haslam book about faith and politics.
MOLESKIN:
Prayers for Blindside’s school, Ribbed’s wife, and Michelle’s husband in ICU

Birthday Q + Burpee Trivia = Perspective

THE SCENE: Mid 70s, humid, and no breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
207th day of the year, 158 days left in 2021

43 SSHs (4 ct)

Burpee Trivia – get an answer wrong = 8 burpees, get an answer right = regular warm-up exercise

Ribbed knew that Benjamin Franklin was the first postmaster general, so we did little baby arm circles (forward and backward) instead of burpees

Trunk knew that New York was the 11th state to ratify the Constitution and join the union, so we did tempo squats instead of burpees.

Ribbed knew that President Truman desegregated the military in 1948, so we did tempo merkins instead of burpees.

No one knew that Alice and in Wonderland, Disney’s 13th animated film, premiered in London on this day in 1951, so we did burpees.

The PAX guessed that I was 43 today, so we did burpees.

44 SSHs (4 ct)

THA-THANG:
Mosey to the flag pole

4 exercises at the flag pole

11 derkins (decline merkins)

11 dips

11 box jumps

11 ierkins (incline merkins)

(44 total reps)

Run a lap around the loop

Rinse and repeat for 4 total laps, which is a little over a mile and 44 reps of each exercise and 176 total reps between all of the exercises.

(Some of the PAX started doing the exercises before the Q was done with the instructions, so we did some more burpees and started over and together this time.)

Mosey to the tennis courts

Bear crawl the base lines and broad jump the sidelines, do exercises in the corners

First corner = 44 flutter kicks (4 ct)

Second corner = 44 hello Dollys (4 ct)

Third corner = 44 box cutters (4 ct)

Fourth corner = 44 LBCs (4 ct)

Slow mosey to the AO

MARY:
No time, but the tennis courts gave us plenty of ab work

COUNT-OFF & NAME-O-RAMA
9 HIMs, including FNG Vanilla, er . . . Vanilla Sprinkles

CIRCLE OF TRUST/BOM:
God answers prayers, but sometimes God uses prayer to change us and our perspective, not the situation.  That’s a tough reality, but it’s true and one we have to accept and learn.  For example, if everyone you meet in a day has a bad attitude, then you probably have the bad attitude, and you need to change, not them.

MOLESKIN:
Prayers for Ribbed’s wife, Doubtfire’s family, Trunk’s business opportunities, everyone dealing with addiction/depression, Ribbed’s interview, and Jetlag’s travel home to the Philippines.

ANNOUNCEMENTS:
CSAUP in August

Hardship Hill in October